Increase pec strength and size with the low cable fly.
We’ve all have most likely done cable crossovers but have also probably overlooked the low cable fly. Those chest exercises performed on cable machines have the ability to increase our pec strength and size so we see better gains while offering nice resistance and increased time under tension.
While the cable crossover is performed from one plane of motion, the low cable fly is exactly how it sounds. Pulling from the ground up, this targets your chest in a different way and allows for a different plane of motion to take over to see effective growth.
Using cable machines can be worth your while in the gym and too often do we neglect using them. We often find ourselves consumed in free weights, as well as bodyweight exercises, and neglect those machines sitting idle all around us.
Structuring a training plan around using free weights as well as machines allows you the chance to see only the most effective growth for machines can provide stability and balance so you can tackle more weight. The low cable fly is the perfect exercise for you to see the most effective growth and gains while capitalizing on the cable pulley machine.
Let’s take a look at the low cable fly and see what this exercise is all about. From what it is, to muscles worked, the many benefits of it, and how best to perform it, you will be well on your way to tackling a great workout with no problem. Plus, once you see that increase in pec strength and size, you won’t remove this from your routine.
What Is The Low Cable Fly?
The low cable fly is a great exercise to target your chest and takes advantage of the cable machine while working with a different plane of motion. Similar to the traditional idea of cable fly exercise, this works by you pulling the weight from below, really challenging your muscles in a different way. A lower position as the starting point for this movement targets your upper and inner chest. Perfect for those of all experience levels, this can be done mid-routine as a circuit style exercise, or at the end for a last exercise pec punisher to really push those muscles to grow.
Muscles Worked
Given the nature of this movement, your chest is the primary muscle group targeted. What you will find here is that this exercise is great for working the upper and inner portions of your chest so you only see the most effective and worthwhile gains. Although your chest is the primary muscle group targeted, you will feel work done in your shoulders, biceps, and forearms, making this exercise a nice one for that upper body.
Benefits Of The Low Cable Fly
Let’s take a look at some of the benefits of the low cable fly. With this exercise in your routine you won’t be disappointed with the results and will certainly start to see those desired PRs. If overall chest development is your goal, then this exercise is absolutely for you and your routine.
Benefits of the low cable fly include:
- Pec strength and size: A great machine-based exercise, this will work to target your pecs so they increase in strength and size (1).
- Chest development: Working your pecs from a different plain of motion allows your upper and inner chest muscles to see great work done.
- Fix muscle imbalances: By working with separate handles, you work each side of your pecs to avoid any muscle imbalances (2).
- Plenty of variations: Changing it up will still target your chest without making you lose gains.
How To Perform It
Here are the steps for performing the low cable fly. With the right technique and approach to this exercise you won’t face unwanted pain or injury and will get after it to maximize muscle growth.
- Set the cable machine to the lowest point and hook up your handle attachment.
- Grab a handle with each hand and take a slight step forward, feeling a little tension on each handle.
- With an engaged core, pull the handles to about mid-chest. Your elbows will be a bit bent and your palms will be facing up.
- Pause at the top, really offering a squeeze before lowering back to the starting position.
- Repeat for your desired number of sets and reps.
Low Cable Fly Alternative Exercises
While the low cable fly is a great exercise by itself, knowing some alternative exercises will help diversify and change up your workouts for more engagement and less boredom. Plus, challenging your muscles in a different way will work wonders as you seek only the best gains for yourself. The nice part about alternative exercises is that they will still target the desired muscle group just in a different way to create muscle confusion.
Here are some great low cable fly alternative exercises:
Best Exercises To Pair With
When looking to tackle a great chest day routine, looking to those exercises that will fatigue your pecs can be worthwhile. Along with the low cable fly, considering exercises that focus on all areas of your chest will benefit you greatly. Mixing in the bench press is a good idea for you can build up some serious muscle, but also look to exercises like chest dips and the floor press to add diversity. It never hurts to put push-ups in the mix.
Wrap Up
The low cable fly is a great exercise to pump your pecs so you can show your chest some love. As a great exercise and one worth doing, this will target your chest from below to give you a unique way of building muscle. With the right approach to the low cable fly, this can work wonders for your overall chest development today.
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*Images courtesy of Envato
References
- Thomas, M.; et al. (2016). “Increasing Lean Mass and Strength: A Comparison of High Frequency Strength Training to Lower Frequency Strength Training”. (source)
- Kim, T.; et al. (2015). “Effects of specific muscle imbalance improvement training on the balance ability in elite fencers”. (source)
